Tuesday 080729

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Subbed 35 good mornings, 35 situps. Lots of back pain near my injury location on sit-ups so cut the last set short, ~26 mins.

Friday 080725

Friday 080725

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

as Rx'ed
15:42

Burpees take me forever!

Wednesday 080723

Made up for 2 missed workouts, this should have been a rest day.

Did CFWU x 3. 5 dips, subbed jumping pullups, but got my first deadhang pullup on round 2!!!!

Here are the missed WODs.

Monday 080721

Row 2K

Tuesday 080722

Push jerk 3-3-3-3-3 reps

Post loads to comments.

Did push jerk first.

warmed up with 45 + 55
reps at 105/115/135/175/125

Then subbed 100 sumo-deadlift high pulls, shin to chin for rowing. 4:50.

Sunday 080720

Sunday 080720

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Sub 35 reps/ea.
Sub 18" box
Sub 35lb. DB for KB
Did 2 knees to elbows then subbed situps
Sub 2x20lb. DB thrusters for Wall ball
Sub jump-tucks for double unders.

Only did 25 reps for burpees and jump-tucks, because I spent about 10 minutes lying on the ground trying to do burpees when I was already smoked.

26:43

Friday 080718

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Sub bar dips.
Touched ground on second round of dips, did bench dips for 3rd round.

3 rounds.

Starting Strength by Mark Rippetoe

Just wanted to put up a link to a book that I think was one of the best investments I ever made, Starting Strength by Mark Rippetoe. It's a great, great resource for anyone who's interested in working with weights at all. I can't recommend this book highly enough, and anyone at any level will benefit by reading this book.

Monday 080714

Four rounds for time of:
Run 400 meters
50 Squats

Air squat demo with explanations. (crossfit.com)

Sub 35 squats.

14:45

April did this WOD with me today. Go April!

Sunday 080713

Worked on beginner handstand-pushups or HSPU. (feet elevated about 3ft behind me and torso over hands).

Did about 15 on my first try, then 5x5. Hopefully will also get a bike ride in later today.

080712 Saturday

15 mins, as many reps as possible of

12 steps walking lunge
10 glute-ham situps
10 Hip Extension (back straight version of back extensions)
5 muscle-ups (sub 15 beginner pu, 15 dips)

3 rounds + 12 lunges, 14 mins. I would have continued, but I would have fallen off the GHD, which would have been amusing.

080710 Thursday

Ran 10k.
74:55 (split was ~37 mins at 5k)

Took it really, really slowly, was a hot and humid 83 degrees. I basically have to watch my diet and get my weight down, I am getting too heavy to run far distances, and I enjoy running far distances, even though it may not be good for me. Some pain on the inside of my right ankle/achilles tendon area, so I'll have to watch that.

Yesterday was a Crossfit Total Day (3x1RM attempts each of Back squat, Press, Deadlift) that I did not attempt due to soreness in my lower back from my injury.

080708 Tuesday

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Modified to 75/ea
22:08

Kipped for first 16 pullups (4x4) then did jumping.

This workout smoked me.

"Back" on Track

My back was really bothering me a ton the past few days, but I'm back to the WOD today. I think I strained a muscle in the middle of my back when I last did cleans... anyway, we'll see how today's workout goes.

Sore Back - July 5th, 2008

Lots of tightness and soreness in my upper back... took today off.

WOD - Thursday, July 3rd, 2008

Attempted:

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

... goal was to do 3 rounds. Deads were easy, hang cleans were hard, front squats exacerbated some pain in my upper back (I already have lower back issues that actually are resolving well), push jerks were just hard. Finished round 1 in about 8 minutes, did deads for round two and looked down at this:
Between my upper back not liking the front squats and the pain in my torn callus, I took the 45lb bumper plates off the bar and finished the round with 5 lb plates (55lb total).

1 unscaled round, 1 scaled round, 14 mins.

I really wanted to continue, but I'm going kayaking later today, and I didn't want to open the cut any further. I was already bleeding all over, this pic is about 30 mins after.

Also, funny story, I go up to the lady at the front desk and say, "Excuse me, do you have any disinfectant or anything, I seem to have bled on the bar."

She says, "No all we have is this dial disinfectant soap and this," as she hands me a bottle of Windex, saying "this should work."

Hey, I am not a Medical Doctor, but I don't think Windex is for cleaning up blood. I used the soap.

Rest Day

Took today off, lots of soreness from max day on press... will probably do today's WOD tomorrow, since it looks fun/brutal.

WOD - Tuesday, July 1st 2008

Tuesday 080701

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

a.k.a. lift heavy straight over your head day

3x CFWU (sub 5 dips per round, jumping PUs)

Press: 125/130/135(PR)/135/135
Push Press: 135/140/145(x2)/140(x2)/135
Push Jerk: 135(x3)/55/105/115/115

Had never done Push Jerk before, so backed off a lot to get the movement down. PR on Press, could have probably gotten a few more pounds, will bring my micro-plates to the gym next time. Hard, hard workout.